The Presentation Imposter Syndrome – your own Worst Critic: How to Use CBT Techniques to Support Your Public Speaking Journey.

What if I told you there's a way to retrain your brain to view presentations as exciting opportunities, not terrifying ordeals? Enter the world of Cognitive Behavioural Therapy (CBT) and its powerful technique: Cognitive Restructuring.

Cognitive Restructuring 101: From "I Can't" to "I Can!"
This technique equips you to challenge and change negative thought patterns that hold you back. When it comes to public speaking, these patterns often sound like the voice of an imposter, whispering doubts and anxieties. This is known as Imposter Syndrome, we all have it - and believe me after over 3 years of Lecturing - it doesn’t go away .

---

Remind yourself of positive past experiences.
The adrenaline will get you through – and how awesome will you feel after you’ve achieved the talk, shared your expertise and been greeted with a post-presentation round of applause! Think of a time you’ve achieved something and that hit of Dopamine we get – the feel-good hormone – ride that wave and you’ll be coming back for more.
 
Think about presenting as a positive opportunity.
Reframing the audience from a negative to a positive group of people eager to hear your story is important. Instead of thinking that others are there to judge you (even if it is in an exam, conference or VIVA setting), instead focus on the idea that they are there to listen to your knowledge and support what you have to say. They are your cheerleaders, not your jailors. Plus, you’re the only one who knows what you were planning on saying… they wont know if you go wrong!
 
Write down your reasons for doing the presentation
Think about the reasons you are doing the presentation, note down the skills you have gained from standing up in front of others. I personally went from presenting to 5 students in my MSc course to 5,000 in a public speaking event on a stage, with just me, a mic and many many faces… take small steps and remind yourself of how you got here – you can do this!
 
Remind yourself that nerves enhance performance
Being nervous is good, if you weren’t – then I’d be nervous! We all have Imposter Syndrome, that voice inside our head that says at some point someone will turn around and say “you don’t know what you’re talking about” – that voice is only your self-doubt. Nerves help with adrenaline, and can actually help you focus on the task (or presentation) at hand.

Here's how CBT techniques within this can be your secret weapon:

1. Identifying Automatic Thoughts: Catching Those Negative Voices
The first step is becoming aware of your inner critic. When faced with a presentation, what thoughts pop into your head? Are they self-deprecating whispers like "I'm going to mess up" or "Everyone will think I'm a fraud"? These are your Automatic Thoughts – the initial, often unchallenged, beliefs that shape your emotions and behaviours.

2. Recognising Cognitive Distortions: Exposing the Unhelpful Thinking Traps
Once you've identified your ATs, let's examine them for hidden biases. These are called Cognitive Distortions, unhelpful thinking patterns that can distort reality. Here are some common ones that plague presenters:

• All-or-Nothing Thinking: Seeing things in extremes ("If I make one mistake, the whole presentation is ruined").
• Mind Reading: Assuming the audience has negative thoughts about you ("They're all judging me").
• Fortune Telling: Predicting negative outcomes without evidence ("I'm going to bomb for sure").

 
3. Disputing Negative Thoughts: Challenging the Critic's Whispers
Now comes the power move: disputing your Automatic Thoughts. Ask yourself questions like:

• Is this thought truly realistic?
• Is there evidence to support it?
• What's a more balanced and helpful way to think about this?

For example, instead of "Everyone will think I'm a fraud," challenge it with: "The audience is here to learn, not judge. They might even appreciate my nervousness – it shows I care."

4. Replacing Negative Thoughts with Positive Ones: Planting the Seeds of Success
Finally, replace your disputed Automatic Thoughts with positive affirmations. Here are some CBT-inspired reframes to empower you:

• "I have prepared for this and know my stuff."
• "The audience are hear to see me succeed."
• "Everyone gets nervous, it can even enhance my performance."
• "I can handle any challenges that arise by believing I can do it."

 
Bonus Tip: Ride the Dopamine Wave!
Think back to a time you successfully delivered a presentation. Remember the surge of satisfaction and confidence? That's dopamine, your feel-good hormone, kicking in. Tap into that memory and ride that wave of positivity into your next presentation.

Remember, you are not alone! We all experience presentation fears and worries. By using CBT techniques, you can transform your inner critic into a supportive voice, allowing you to deliver presentations with confidence and clarity.